The Best Meal Replacement Shakes - Testing, Tasting & Results

Best Meal Replacement Shakes Tests

Written by: James Smith

July 24th 2025

I’ve reviewed sports nutrition and functional foods for years, but this time I’m taking a slower, real‑life approach. I’ve cleared space in my pantry for a parade of meal‑replacement shakes and I’ll be living with each one for a full fortnight. Two shakes most days. That means breakfast on busy mornings and a quick lunch when meetings stack up. So, every product gets a fair shot in an ordinary routine.

During each 14‑day run I’ll note flavor, texture and how hungry I feel at hourly checkpoints. I’ll log energy levels, digestion and any little surprises that pop up once the honeymoon period fades. Macro balance, vitamin coverage, ingredient quality and price per serving go into the scorecard too. By the end you’ll have a clear, experience‑based comparison of which shakes can actually replace a meal and which are just sweet drinks in clever packaging.

Overall Verdict



  • Satiety: Oat‑based shakes with balanced macros kept hunger away longest, while low‑calorie or maltodextrin‑heavy blends left me snacking within two hours.
  • Taste: Natural sweetness aged well; sucralose and monk fruit caused fast flavor fatigue and lingering aftertaste.
  • Digestive comfort: High fiber and minimal artificial additives led to calm digestion. Products that were sweetener-heavy, or which contained soy or heavy saturated fat triggered bloating.
  • Value for money: Pouches claiming many “meals” but those with under 350 calories per serving proved pricey once extra scoops or snacks were added.
  • Top pick: Rootana delivered real‑food taste, solid four‑hour fullness, clean ingredients, and fair cost, earning our strongest overall recommendation.

Rootana

93%
Fill Counter

Overall Rating

Best Meal Replacement Shake - Rootana

What To Look For In A Meal Replacement Shake

After testing dozens of shakes I’ve found that the winners all pass the same simple checks. Start with the nutrition panel. You want a balanced spread of protein, complex carbs, healthy fats, and at least five grams of fibre. Watch out for added sugar or cheap fillers that bump the calorie count without adding real value. Next, scan the ingredient list. Whole‑food sources, especially oats, pea protein and flax tend to digest better than mystery “proprietary blends”. If you follow a specific diet, confirm the shake is vegan, keto friendly, or allergen free.

Micronutrients matter too. A good shake covers a fair slice of your daily vitamins and minerals without megadosing anything. Flavour and texture are more than nice‑to‑haves. If a shake tastes like chalk you will not stick with it, so sample a small pack first. Finally, think about cost per serving and packaging. A shake you can afford every day will make it easier to stick to a new routine.

Why reach for a meal shake in the first place? Goals differ. Some people swap one meal to help manage body weight and keep calories predictable. Others rely on shakes to stay within a grocery budget without living on instant noodles. You might simply want cleaner ingredients than the local takeaway offers or to plug nutritional gaps that creep in during busy weeks. Many fans love the time saved and the mental clarity that follows when lunch is sorted in sixty seconds. A few even find that having a ready option nearby lowers food‑related stress because there’s always a balanced choice within arm’s reach. Choose a shake that supports the reason you’re drinking it, and you’ll stick with the habit long enough to see real benefits.

Different Types of Meal Replacement Shakes

Complete meal shakes
These are the all‑rounders. They aim to copy a balanced plate, giving you protein, complex carbs, healthy fats, fiber and a sensible spread of vitamins and minerals in one hit. I keep a bag on hand for days when lunch turns into back‑to‑back calls and I still want a meal that feels rounded, not just a quick snack.

Weight‑loss shakes
Here the calorie count drops, the protein rises and the fiber stays high to help you feel satisfied. Some brands add green‑tea extract or similar extras, but the real draw is portion control that happens automatically. They suit anyone who likes clear numbers and a simple way to keep daily intake in check.

High‑calorie shakes
Often called mass gainers, these blends pack extra carbs and sometimes medium‑chain triglycerides to push the total well above 500 calories per serving. I reach for them after long rides when I need a large refuel without firing up the stove. They are also handy for people who struggle to hit energy targets through solid food alone.

Vegan shakes
Pea, rice and fava bean proteins replace dairy, while flax or chia stand in for omega‑3 fats. A good vegan formula matches whey on amino acids and skips common allergens. It is the go‑to for plant‑based eaters and a useful break for anyone who feels bloated on milk‑heavy drinks.

Keto or low‑carb shakes
These minimize sugar and starch, pushing fat—often from coconut or avocado—well above the carb total. They fit neatly into a ketogenic diet or any plan that keeps carbs tight. I test them on days when I want steady energy without the mid‑afternoon dip that sometimes follows a carb‑heavy meal.

Key Ingredients To Look For In A Meal Replacement Shake

Pea or whey isolate
A shake lives or dies on its protein. Pea and whey isolates both give you a full set of amino acids without extra sugar or fat. They mix smoothly and keep you feeling fed for hours.

Rolled‑oat powder
Oats supply slow‑burning carbs plus a touch of beta‑glucan fiber, so energy levels rise gently instead of spiking and crashing. They also add a creamy body that masks any gritty texture.

Flaxseed or chia
Just a spoonful of either brings plant‑based omega‑3 fats and more fiber. The healthy fats support heart health, while the fibre helps digestion and adds extra satiety.

MCT oil
Medium‑chain triglycerides from coconut digest quickly and convert to usable energy fast. This is handy on hectic mornings or before a workout. They also lend a pleasant, light mouthfeel.

Inulin or chicory‑root fiber
These prebiotic fibers feed the good bacteria in your gut, which can improve nutrient absorption and keep things moving comfortably.

Real fruit or vegetable powders
A dash of spinach, beet, or berry powder nudges up the vitamin and antioxidant content without relying on synthetic additives. It can lift flavor too.

Balanced vitamin‑mineral blend
Look for a mix that covers at least a third of daily needs for vitamins D, B12, magnesium, and zinc. Adequate but not excessive doses plug common gaps without pushing you over safe limits.

Digestive enzymes
Bromelain or papain can ease bloating when a shake is dense with protein and fiber. They’re not essential, yet they can make a daily shake simpler on the stomach.

Ingredients to Treat With Caution

High‑intensity sweeteners

  • Sucralose can leave a chemical aftertaste and may upset the gut microbiome.
  • Aspartame triggers headaches for some and breaks down in heat, so a shake forgotten in a hot car can taste odd. People with phenylketonuria must avoid it entirely.
  • Acesulfame potassium (Ace‑K) sharpens sweetness yet sometimes adds a metallic edge. Long‑term human data are thin.
  • Stevia and monk fruit sound wholesome, but large amounts can turn bitter or caramel‑like and still cause bloating or after‑taste fatigue.

Carrageenan

This seaweed thickener keeps liquids creamy on the shelf but can irritate the gut lining in sensitive drinkers. If you have a history of digestive discomfort, its removal often brings fast relief.

Extra‑large doses of chicory root or inulin

A few grams act as helpful prebiotics. Ten grams or more in one serving overload the small intestine, making jeans feel tight by mid‑afternoon.

Whey concentrate rich in lactose

Isolate is filtered, concentrate is not. Anyone who struggles with dairy may feel puffy or sluggish after a lactose‑heavy shake.

Hydrogenated or heavily refined seed oils

Used in cheaper mass‑gainer blends to bump calories. They tilt the omega‑6 to omega‑3 ratio in the wrong direction and may stoke inflammation over time. Look for flax, chia, or olive oil powder instead.

Maltodextrin and other cheap fillers

These fast carbs spike blood sugar, then crash it. You end up hungry again long before the label suggests you should.

Mega‑dosed synthetic vitamins

A shake should fill gaps, not flood the system. Huge hits of fat‑soluble vitamins can build up in the body and create problems down the line. A serving that offers roughly one‑quarter of daily needs is plenty.

Sugar alcohols (sorbitol, maltitol, xylitol, erythritol)
They sweeten without many calories, but gut bacteria feast on them. Fermentation can lead to gas, cramps, and a dash to the bathroom that no one schedules.

The Best Meal Replacement Shakes

Rootana won me over the first morning I swapped my rushed breakfast for its oat‑rich shake. Unlike many meal shakes, it isn't a protein powder dressed up as a meal; it is a full 400‑calorie balanced meal you can drink anywhere. The recipe reads like a short shopping list: oats, pea protein, flaxseed, sunflower oil, a pinch of coconut sugar and a precise vitamin‑mineral blend. No sucralose, no stevia, no monk fruit, no maltodextrin. That clean ingredient line means the flavor is clean too: subtle, some texture (which helps satiety), almost like overnight oats, and it leaves none of the chemical aftertaste I’ve come to dread from most “complete” shakes. Better still, the macros follow what dietitians recommend for a real meal: roughly forty per cent complex carbs for steady energy, a solid hit of plant protein, and nourishing fats that actually keep you full until lunch. Twenty‑seven essential micronutrients round things off, so nothing is missing. I’ve tried almost every competitor, from hyper‑sweet diet shakes to expensive superfood blends, and none balance simplicity, nutrition and taste this well. Rootana is honest food in powdered form, and that quite simply is why I rate it above the rest, by a margin too.

My Experience With Rootana

Best Meal Replacement Shake - Rootana

Rootana arrives in a single 1.47 kg pouch that gives you exactly fourteen complete meals, simple and tidy. The pouch stands up on the counter like a bag of coffee beans and seals tightly after each scoop. Rootana also sells a stainless‑steel scoop and a matching metal shaker. Both feel weighty, mix fast, and rinse clean in seconds, which I appreciated on busy mornings.

I began my trial with the Original flavor. On Monday I filled the shaker with four scoops, added chilled oat milk, and shook for ten seconds while waiting for the train. The drink tasted like lightly sweet porridge, familiar and comforting, with no artificial aftertaste. I reached the office feeling full yet light. By eleven I noticed I still had steady energy and skipped my usual pastry grab.

Mid‑week I switched to Dark Chocolate. Mixed with cold water, it tasted like cocoa blended with oats, rich but not sugary. It became my three o’clock rescue drink. The shake stopped the afternoon slump without caffeine jitters, and I finished my tasks focused and calm.

Saturday’s hike tested portability. I pre‑measured four scoops of Original into the shaker before sunrise. At the trail summit I added water, shook once, and had breakfast while watching the valley brighten. The shake settled well and kept me moving until lunchtime without energy spikes or crashes. Cleaning the metal bottle in a stream took less than a minute.

My digestion stayed comfortable throughout the two‑week test, with no bloating or heaviness, which I sometimes feel after sweetener‑heavy shakes. Each meal kept me satisfied for three to four hours, so I found myself snacking far less. I also saved almost sixty minutes every day because there was no cooking, chopping, or dish washing. That extra hour went into a longer dog walk in the evening and a quiet reading session before bed.

Choosing between the two flavors has been harder than expected. Original is gentle and familiar, perfect for hurried breakfasts. Dark Chocolate feels like a treat that happens to be healthy, ideal for an afternoon lift. What matters more is how easily Rootana fits normal life. One pouch sits in the cupboard, the metal scoop and shaker live by the sink, and balanced nutrition is never more than ten shakes away. Two weeks later the routine feels so natural that making a cooked lunch now seems like extra work.

Rootana Ingredients

Ingredients: Oat flour, pea protein isolate, organic coconut sugar, gold flaxseed powder, sunflower lecithin, sunflower oil powder, cocoa, natural flavors,

Vitamin and Mineral Blend: (potassium chloride, calcium carbonate, magnesium phosphate, sodium chloride, ascorbic acid, d-alpha-tocopheryl acetate, niacinamide, phylloquinone, retinyl palmitate, zinc oxide, manganese citrate, cholecalciferol (VegD3®), D-calcium pantothenate, sodium selenite, biotin, folic acid, pyridoxine HCl, riboflavin, thiamin HCl, chromium picolinate, cyanocobalamin, copper sulfate, potassium iodide, sodium molybdate), guar gum, and xanthan gum.

My Overall Assessment

Rootana set out to build a meal shake that feels like real food rather than lab fuel, and after two weeks of steady use I believe they nailed the brief. The powder arrives in a single 1.47 kg pouch that yields fourteen 400‑calorie meals, which keeps the cupboard tidy and takes the guesswork out of portion control. A stainless scoop and insulated metal shaker round out the kit and make the whole routine feel premium. Four scoops, a splash of water or milk, ten seconds of shaking, and breakfast or lunch is ready.

Taste is where most meal replacements stumble, yet both Rootana flavours deliver. Original reminds me of lightly sweet oatmeal. It is gentle, familiar, and pairs well with oat or almond milk. Dark Chocolate leans into real cacao, rich and slightly bitter, balanced by a hint of coconut sugar. Neither drink leaves the cloying aftertaste common in shakes that rely on sucralose or stevia. Texture depends on liquid volume. At five hundred millilitres the shake is smooth and thin. Drop to four hundred and it thickens into a milk‑shake style treat, perfect after a workout.

The ingredient list is short and honest. Oat flour supplies complex carbohydrates and beta‑glucan fibre. Pea protein isolate covers all essential amino acids. Golden milled flaxseed brings omega fats and more fibre. Sunflower oil and lecithin round out the healthy fat profile, while a vitamin and mineral blend handles the micronutrients. Each meal lands at forty‑six percent carbs, twenty‑one percent protein, and thirty‑three percent fat, which mirrors mainstream nutrition guidelines rather than the high‑protein, low‑carb trend. The seven grams of fibre and thirteen grams of natural sugar kept my blood sugar steady, and I never felt the bloating that some sweetened shakes cause.

Rootana is more expensive than basic shakes but cheaper than many superfood blends that charge a premium for flashy ingredients. Shipping is free with two bags in the USA and UK and takes only a few days. It's also great to see that subscriptions are now available for a discounted price.

Room for improvement is limited but worth noting. The shake is not certified gluten free due to oat processing, and it lacks probiotics that some users value. That said, the core product is solid. The flavor is natural, the macros are balanced, the price is fair, and the stainless accessories lift the whole experience. After fourteen meals I found myself snacking less, saving nearly an hour a day on cooking and cleaning, and feeling steady energy from commute to bedtime. If you want a plant‑based meal shake with real‑food ingredients and no artificial sweeteners, Rootana is the strongest option I have tried so far.

2. Ka'Chava - Long Ingredient List, More Snack Than Meal

I bought Ka’Chava because the label sounded amazing. The pouch lists berries, greens, mushrooms, oats, probiotics, enzymes, the works. It feels like the entire health‑food aisle packed into one brown scoop. On paper that looks good. In reality most of the extras sit far down the list, so each one shows up in a tiny pinch. The shake gives you 25 grams of plant protein and a decent set of vitamins, but only 240 calories. That is closer to a snack than a meal for most adults.

Mixing is easy. Two scoops in water turn into a thick, smooth drink with a sweet cocoa smell. Monk fruit keeps sugar low yet tastes like melted candy. At first sip I thought, this is fine. The price hit harder. One pouch holds fifteen serves and costs more than many full‑meal powders that are almost twice the calories. If you live in Europe or the UK the monk fruit sweetener is not approved for sale, so you need to ship from abroad and pay extra. Going in I felt curious but cautious. The next two weeks would tell me if the long list and high price were worth it.

My Experience With Ka'Chava

Meal Replacement Shake Testing

Days 1‑2. Monday morning I shook the powder with cold water and drank it during emails. The cocoa flavour was pleasant, sweet and creamy. By ten‑thirty my stomach started to growl. I grabbed an apple to make it to lunch. Tuesday I blended the powder with oat milk hoping for more staying power. The drink tasted richer and kept me full an extra hour, but that bumped calories past three hundred and added cost.

Days 3‑5. Mid‑week I used Ka’Chava as a pre‑gym shake. Protein felt good for light weights, energy was fine, but the pouch level dropped fast. Fifteen servings disappear when you need two a day. By Thursday I noticed the sweetness sticking to my tongue. Monk fruit has a lingering aftertaste I could not ignore. Coffee tasted odd after the shake. Water helped, but the coating feeling came back next time.

Weekend hike. Saturday I met friends for a morning trail. I drank one serving at the car park. Ninety minutes later on the ridge I was already hungry and reached for nuts, while a friend who drank a 400 calorie competitor felt satisfied. Lesson learned: Ka’Chava needs extra food if you plan anything active.

Days 8‑10. Flavour fatigue set in. I tried mixing the powder into a banana smoothie to mask the sweetness. That helped but turned prep into a blender session. I also felt the sodium. At four hundred and fifty milligrams per serve it gave the shake a slightly salty edge.

Days 11‑14. I slowed to one shake a day, mainly as a protein boost after workouts. Digestion stayed calm. The fibre and probiotics seemed to do their job, no bloating at all. Satiety never reached the four hour mark though. I kept healthy snacks nearby or I would raid the cupboard.

By the end of two weeks the pouch was empty and my wallet felt lighter. I liked the smooth texture and easy mixing, but the sweetness and low calories made the shake hard to treat as a real meal.

Ka'Chava Ingredients

Plant Protein Blend [Yellow Pea Protein, Organic Brown Rice Protein, Organic Amaranth, Organic Quinoa, Organic Sacha Inchi], Omega EFA & Fiber Blend [Organic Whole Grain Oat, Flaxseed, Organic Acacia, Chia Seed, Soluble Vegetable Fiber], Cocoa, Coconut Milk, Superfruit Blend [Organic Coconut Nectar, Acai Berry, Organic Maqui, Camu-Camu, Organic Jujube, Organic Blackberry, Organic Blueberry, Organic Raspberry, Organic Acerola, Organic Baobab, Organic Goji, Organic Papaya, Organic Pomegranate], Vitamin & Mineral Blend [Tricalcium Phosphate, Magnesium Oxide, Ascorbic Acid, D-Alpha-Tocopheryl Acetate, Niacinamide, Zinc Oxide, Biotin, Copper Amino Acid Chelate, Calcium Pantothenate, Vitamin A Palmitate, Potassium Iodide, Selenium Amino Acid Chelate, Chromium Amino Acid Chelate, Pyridoxine Hydrochloride, Thiamine Hydrochloride, Riboflavin, Manganese Amino Acid Chelate, Ergocalciferol, Cyanocobalamin, Folic Acid], Adaptogen Blend [Organic Maca Root, Organic Maitake Mushroom, Organic Reishi Mushroom, Organic Shiitake Mushroom, Organic Ginger, Organic Cordyceps Mushroom], Oat Milk, Sodium Chloride, Super Greens & Vegetable Blend [Organic Beet Root, Organic Carrot, Chlorella, Organic Spinach, Organic Purple Potato, Organic Tomato, Organic Parsley, Moringa, Organic Barley, Organic Kale, Organic Spirulina, Organic Wheat Grass], Guar Gum, Xanthan Gum, Natural Flavor, Lo Han Fruit Extract, Probiotic & Prebiotic Blend [Inulin, Lactobacillus rhamnosus Lrha51™, Lactobacillus acidophilus UALa-01™], Digestive Enzyme Blend [Amylase, Protease, Cellulase, Lactase, Lipase], Cinnamon.

My Overall Assessment

Ka’Chava is a shiny product with a huge ingredient list and a loyal online fan base. It mixes fast, tastes like a dessert smoothie, and gives a clean label free from dairy, soy, and gluten. If you want a plant protein snack with added vitamins and do not mind paying top dollar, you may enjoy it. After fourteen days I see both strengths and weak spots.

What works: 

Mixing takes seconds. Powder dissolves with no lumps. Texture is thick and creamy, even in water. Plant protein blend feels complete. I never worried about amino acids. Fiber, probiotics, and enzymes kept my digestion steady. Zero stomach issues. The brand is transparent with sourcing and runs an active community.

What falls short:

  • At 240 calories a serve it is simply not a full meal. I was hungry in two hours unless I added milk, nut butter, or fruit. Doing that raised calories and cost.
  • Monk fruit sweetness is strong. Many people, including me, get flavour fatigue. Some UK friends cannot buy the shake at all because monk fruit is not allowed for sale there.
  • The long ingredient list looks impressive, yet doses for most superfoods are too small to match research levels. Good marketing, limited impact.
  • Price is high. When I worked out cost per true 400 calorie meal, Ka’Chava was one of the most expensive powders on my shelf.
  • The latest formula added more sodium and changed texture. Long‑time users online are not happy, and I understand why. The drink now tastes slightly saltier and feels thinner than older batches.

The shake works best as a protein and vitamin booster between meals, not as breakfast or lunch on its own. It is handy for flights, work trips, or post‑gym recovery when you need something plant‑based and shelf‑stable. For weight loss it can help control portions, but the sweetness may push you to crave more sugar later in the day. For busy parents or commuters who want one product to replace cooking, the low calories mean you will still need snacks.

I like that Ka’Chava avoids artificial additives and brings a real food philosophy, yet the price and calorie gap keep me from buying another pouch. Competitors with simpler recipes give me the same protein, more staying power, and cost less. Even a homemade smoothie of oats, pea protein, fruit, and spinach covers similar ground for a fraction of the money.

Ka’Chava is not a bad product. It is tasty, gentle on the stomach, and packed with well marketed extras. It is also sweet, pricey, and better suited to topping up nutrition than replacing meals. If you love the flavor and budget is no issue, go for it. If you need an everyday meal shake that fills you up without emptying your wallet there are other options that will suit you better.

3. Ample - Good Keto Shake, But It's Unclear If It's Still Available To Buy

I picked up a single tub (or 'canister' in the brand's words) of Ample after spotting it in a clearance sale. The tub has fifteen meals' worth of powder at four hundred calories each and costs seventy nine dollars if you order direct. Right now the company only sells on pre‑order and plenty of forum posts claim that money has been locked up for a year or more with no product delivered. That worried me but curiosity won. My tub was already past its best‑by date when it arrived, yet the powder smelled fine so I decided to give it a try.

Ample markets itself as a keto meal. Two scoops mix into four hundred calories with only eleven grams of total carbs, seven grams of that is fibre, so net carbs are roughly four. Fat lands at twenty eight grams and protein at twenty five. The idea is simple. Keep carbs low so your body stays in ketosis. The ingredient list reads like a fat focused smoothie. Whey protein, coconut oil, macadamia oil, sunflower oil and some soluble tapioca fiber to thicken. Sweetness comes from stevia and monk fruit. No artificial flavors as such, but plenty of dairy and egg so it is not vegan friendly. First impressions were clean label, high fat, very low carb and a steep price.

My Experience With Ample

Meal Shake performance reporting

Day 1. I shook two scoops with chilled water. Texture was creamy thanks to all the fat. Flavour reminded me of cocoa mixed with nut butter. Sweetness was mild. I finished the glass in minutes and felt light but not exactly full.

Two hours after breakfast I noticed hunger creeping in. That surprised me because four hundred calories usually holds me until lunch. I grabbed almonds to plug the gap which kept the keto theme but added cost and prep.

On day 3 I tried blending the powder with unsweetened almond milk. Mouthfeel improved and the drink tasted like a thick milkshake. Satiety still peaked at two and a half hours. I suspect the missing carbs reduce stomach stretch and blunt fullness signals.

On day 5 I used Ample as a pre‑workout. Energy felt steady and I avoided the sugar roller coaster I get from higher carb shakes. Recovery was fine, probably due to the complete amino acid profile in whey and egg white protein. No bloating at all which was a pleasant surprise.

On the weekend I packed one serving for a long walk downtown. By the time I reached the halfway coffee stop I was hungry again. A friend drinking a balanced four hundred calorie shake with forty grams of carbs felt satisfied. We shared a cheese stick and kept going.

By the second week the nutty cocoa flavour started to feel oily. The stevia aftertaste hung around longer than I liked. Monk fruit was gentler yet the blend of the two felt a little confused. I found myself craving something savoury to reset my palate.

I ended up using Ample as a between‑meal snack rather than a meal replacement. Digestion stayed calm and energy was even, but the shake never truly filled me up. The tub ran out on day thirteen because I used one and a half servings a few times to chase hunger.

Ample Ingredients

Ingredients: Oat flour, pea protein isolate, organic coconut sugar, gold flaxseed powder, sunflower lecithin, sunflower oil powder, cocoa, natural flavors,

Vitamin and Mineral Blend: (potassium chloride, calcium carbonate, magnesium phosphate, sodium chloride, ascorbic acid, d-alpha-tocopheryl acetate, niacinamide, phylloquinone, retinyl palmitate, zinc oxide, manganese citrate, cholecalciferol (VegD3®), D-calcium pantothenate, sodium selenite, biotin, folic acid, pyridoxine HCl, riboflavin, thiamin HCl, chromium picolinate, cyanocobalamin, copper sulfate, potassium iodide, sodium molybdate), guar gum, and xanthan gum.

My Overall Assessment

Ample is built for a specific crowd. If you follow strict keto and want a powder that keeps carbs near zero this product checks that box with a simple scoop and shake routine. The fat sources are high quality and mostly unsaturated. Protein comes from grass fed whey and egg white so you get a full amino acid spread. Fibre and probiotics support gut health and I never felt gassy or sluggish. That is the good news.

The gaps start with satiety. Four hundred calories sounds like a meal yet the low net carb count leaves little bulk in the stomach. I rarely made it three hours without hunting snacks. People who thrive on keto often say fat keeps them full. That was not my experience here. Adding nuts or cheese fixed the issue but raised the calorie bill and undermined the single step convenience a meal shake should offer.

Price is another sticking point. Seventy nine dollars for fifteen meals looks steep on its own. Once you add extra food to feel satisfied the cost climbs even higher. At more than five dollars per planned meal this powder competes with grab‑and‑go salads or restaurant burrito bowls rather than other shakes.

Company stability worries me the most. My bag came from a reseller because Ample’s own store only takes pre‑orders. Forum threads on Reddit and keto Facebook groups tell the same story. People paid months ago, sometimes in early 2022, and still refresh their inbox daily with no shipping notice. A few report partial refunds. Others gave up and filed credit card disputes. The brand’s social channels are quiet which adds to the concern.

Taste and texture sit in the middle. The drink is smooth and the cocoa note hides most of the whey. After a week the oily finish and stevia edge grew old. Flavour fatigue set in faster than with balanced‑carb shakes. If Ample offered multiple flavour pouches that might help yet only the chocolate style is easy to find.

The formula also relies on dairy and egg. Keto eaters who avoid lactose or prefer plant based protein need to look elsewhere. People with nut allergies must skip it because macadamia oil is part of the blend.

Bottom line. Ample does exactly what it claims on the macro front. It keeps carbs so low that ketosis stays on track and it does it with real food ingredients and added probiotics. For anyone living a keto life and willing to pay a premium it can serve as a convenient snack. As a daily meal replacement it falls short on fullness, variety and trust in supply. Given the unanswered pre‑order complaints I would wait until the company clears its backlog and proves it can ship on time before handing over my money.

4. Huel Original - Basic Entry Level Product

Huel Original is the plain workhorse of the Huel range. The bag holds seventeen servings, each one hundred grams, and every serving gives you four hundred calories. The formula is simple: gluten‑free oats for carbs, a mix of pea, rice, and faba bean for protein, flax for healthy fat, plus a full vitamin blend. Sucralose is the sweetener. Nothing fancy, no superfood buzzwords, just the basics.

I like the clear nutrition panel. Forty‑seven grams of complex carbs, eight grams of fiber, thirty grams of protein, twelve grams of fat. It looks balanced on paper and ticks most boxes for a quick meal. The flavor list is short though. “Original” means a mild oat taste with a faint sweetness and no extra flavor notes. The bag tells you to shake two level scoops with water for a standard meal. Price per meal is fair compared with other mainstream powders, but you do get the taste of sucralose in every sip.

My first impression was that it has reliable macros, straightforward ingredients, yet a basic taste profile that may need some doctoring. The sucralose note worries me because it usually builds up on my palate and sometimes upsets my stomach if I drink a full serving.

My Experience With Huel Original

Meal Replacement Shake Huel Original Alternative

Day 1. I mixed two leveled scoops with cold water and shook for ten seconds. The drink was smooth, just a few oat flecks. Flavour was muted, like watered‑down porridge. Sucralose sat on my tongue at the finish. I felt comfortably full for three hours.

Day 3. I swapped water for unsweetened almond milk. Texture became creamier and masked some of the artificial sweetness, but the sucralose still lingered. After the full shake I noticed light bloating and a few stomach gurgles that passed in an hour.

Day 5. Breakfast on the train. I tried adding instant coffee powder. That helped with flavour, yet I still tasted sucralose in the background. Satiety was solid until near noon. No mid‑morning snack needed.

On Saturday I used Huel after a morning run. Energy felt steady for the next two hours, yet when I sat down I noticed bloating again. My partner who has no issue with sucralose finished her shake without trouble, so the reaction might just be me.

Days 8‑10. Flavour fatigue arrived. The mild oat taste plus the same sucralose note got dull. I blended half a banana on day nine which helped but turned breakfast into a mini smoothie session instead of a quick shake.

When I was back in the office I kept Huel at my desk. The shake did its job, replacing a sandwich and saving me time. Colleagues said it smelled like oatmeal. No one complained about the scent.

By day fourteen I cut each serving to one and a half scoops to ease the bloating. That softened the sucralose taste too. Hunger returned sooner, so I paired the smaller shake with a piece of fruit.

Huel Ingredients

Gluten‑Free Oats, Pea Protein, Ground Flaxseed, Tapioca Starch, Brown Rice Protein, Micronutrient Blend (Potassium Citrate, Potassium Chloride, Calcium Carbonate, Sodium Chloride, L‑Ascorbic Acid, Lutein, D‑Alpha Tocopherol Acetate, Menaquinone‑7, Niacinamide, Retinyl Acetate, Calcium D‑Pantothenate, Cyanocobalamin, Plant‑Derived Cholecalciferol, Potassium Iodide, Ergocalciferol, Pyridoxine Hydrochloride, Riboflavin, Thiamine Mononitrate, Calcium L‑Methylfolate), Natural Flavors, Sunflower Oil Powder, Medium‑Chain Triglyceride Powder (from Coconut), Faba Bean Protein, Guar Gum, Xanthan Gum, Sucralose

My Overall Assessment

Huel Original is a dependable meal powder that focuses on balanced nutrition rather than bold flavour. It covers protein, carbs, fats, fibre, and a long list of vitamins in one hundred grams of powder. Each four hundred calorie serving delivered steady energy during work mornings and light workouts. I never felt a sugar crash and my blood sugar stayed level, which is the core promise of a complete meal shake.

The product’s strengths are its simplicity and price. You get oats for low‑GI carbs, a solid thirty grams of plant protein, and twelve grams of fat from flax and sunflower sources. Fibre lands at eight grams which kept digestion regular. The bag gives clear scoop marks, mixes fast, and rarely clumps. When you want straight nutrition in sixty seconds, Huel does that well.

Taste is the weak point. Original flavour is bland with a slight oat note and the unmistakable, lingering taste of sucralose. At first the sweetness feels light, but it builds up day after day. By the second week I was reaching for cocoa powder, instant coffee, or fruit just to break the monotony. If you enjoy very subtle flavours you might be fine. If you need variety, expect to add your own extras.

My biggest personal issue was mild bloating after a full two‑scoop shake. It settled within an hour but returned most times I drank the full serving. Cutting the portion to one and a half scoops helped, though it reduced satiety. Friends who digest sucralose well may never notice this, yet it is worth mentioning for sensitive stomachs.

The formula also contains sucralose as the only sweetener. Some people avoid artificial sweeteners because of the taste, and others report digestive discomfort. For those users Huel’s Black or other versions with different sweetening systems might be a better fit.

Huel Original offers only a single flavour in this variant. Compared with other brands that provide chocolate, vanilla, berry, or coffee options, this feels limited. You can layer flavour powders or fruit, but that adds prep time and cost.

In day‑to‑day life Huel slots neatly into a busy schedule. I saved twenty minutes each morning by shaking and drinking on the train instead of making breakfast. I spent less money than buying lunch at a café, and nutrition was more consistent. For weight management it works, as long as you enjoy a plain shake and track calories for the rest of your meals.

Verdict: Huel Original is a solid, no‑frills meal replacement with balanced macros and a fair price. It is best for people who value convenience over flavour and do not mind sucralose. If you want richer taste, natural sweeteners, or a shake that never causes bloating, you may need to look elsewhere or get creative with add‑ins. For me, it serves as an emergency meal option rather than a daily go‑to, mainly because the sucralose flavor and mild stomach reaction limit long‑term appeal.

5. Soylent - The Original Complete Meal Shake, But No Longer The Best

Soylent Powder is the drink that kicked off the modern meal‑shake craze, and you can still grab a bag in most big cities or order it through Amazon Prime. The pouch I bought holds five servings, each a neat 400 calories. Mix two‑thirds of a cup of powder with water and you get a smooth beige drink that smells faintly sweet and nutty.

Flip the bag over and the ingredient list looks more like a food‑science worksheet than a farmer’s market haul. The base is soy protein isolate for amino acids, maltodextrin for cheap carbs, isomaltulose and added sugar for sweetness, plus a vegetable oil blend for fat. Sucralose provides the final sweet hit. Everything else is a vitamin and mineral premix. It is efficient, but nothing about it feels natural. The flavor is a mild vanilla that quickly shifts to a soft artificial note, the kind you taste in diet sodas.

Price per meal is on the lower side compared with newer brands, and the bag is easy to store. First impression: Soylent is convenient and affordable, yet the formula leans hard on processed ingredients and artificial sweetener, so taste may be polarizing.

My Experience With Soylent

Soylent Alternative tested

Day one started at my desk. I shook 90 grams of powder with cold water in the company kitchen and took my first sip. The drink was silky, almost too smooth, and very sweet. Sucralose kicked in at the finish. I felt full for about three hours. No digestive issues.

By day three the maltodextrin hit showed itself. An hour after breakfast my energy spiked, then dipped. I grabbed a coffee to recover. Lunch was another Soylent, which sat heavier than the morning shake. Mild bloating followed, something I rarely get with oat‑based drinks.

On Friday I tried blending Soylent with ice and a spoonful of instant coffee. The texture thickened and the coffee masked some of the artificial edge. Satiety lasted closer to four hours, but the shake now tasted like a sweet latte. Not bad, just repetitive.

The weekend test was more social. I poured a serving into a bottle for a long road trip. Convenience won here. No fast‑food stops, no cleanup. By hour two the sweetness fatigue hit again, and I reached for plain water to rinse the sucralose film off my tongue.

Week two I cut each serving to half and paired it with fruit or nuts. That reduced the sugar rush and toned down the sucralose. It also meant the bag emptied sooner. Mixing remained easy, no clumps, and I liked that I could make breakfast in under a minute.

Near the end of the trial my stomach had adjusted, yet I still noticed slight gas after a full serving. Friends who tried a glass reported the same sweet vanilla taste, with reactions ranging from “fine” to “too syrupy.” None complained about texture.

Fourteen days in, I had finished two and a half bags. The powder saved time and money, but I missed real food flavors. Maltodextrin plus sucralose delivered quick energy, not lasting pleasure.he sucralose taste too. Hunger returned sooner, so I paired the smaller shake with a piece of fruit.

Soylent Ingredients

Soy Protein Isolate, Vegetable Oil (Canola and/or Sunflower), Maltodextrin, Isomaltulose, Soluble Corn Fiber, Modified Food Starch, Vitamin and Mineral Premix (Tricalcium Phosphate, Dipotassium Phosphate, Magnesium Phosphate, Potassium Chloride, Choline Chloride, Sodium Ascorbate, Zinc Gluconate, DL‑Alpha‑Tocopheryl Acetate, Niacinamide, Ferrous Fumarate, Manganese Sulfate, D‑Calcium Pantothenate, Copper Gluconate, Vitamin A Palmitate, Pyridoxine Hydrochloride, Thiamine Hydrochloride, Riboflavin, Folic Acid, Potassium Iodide, Chromium Chloride, Vitamin K1, Sodium Selenite, Sodium Molybdate, Biotin, Ergocalciferol, Cyanocobalamin), Cellulose, Natural Flavors, Soy Lecithin, Salt, Xanthan Gum, Sucralose

My Overall Assessment

Soylent Powder remains the most accessible complete meal on the market. Pharmacies, supermarkets, and online retailers keep it in stock, and the price per 400‑calorie serving is one of the lowest of any mainstream shake. If your checklist reads quick, cheap, no cooking, Soylent scores high.

Nutrition is balanced on paper: 20 grams of soy protein for muscle repair, 19 grams of fat from canola or sunflower oil for energy, 42 grams of carbohydrates for quick fuel, and a vitamin blend that hits twenty percent of most daily targets. The formula is vegan and lactose free, which broadens appeal.

The compromises show up in taste and ingredient quality. Maltodextrin is a fast carb that spikes blood sugar, and it is the second ingredient by weight. Sucralose keeps calories down but leaves an unmistakable diet‑drink aftertaste that grows stronger with repeated use. Sixteen grams of total sugar per serving, fifteen of those added, also push the drink firmly into dessert territory. After a week the sweetness becomes tiring, and many users reach for coffee, cocoa, or fruit to cut the flavor, which adds prep time.

The texture is almost too perfect, thanks to refined powders and gums. It slides down quickly but feels slick, like drinking melted ice cream that never melts. Some people love that efficiency; others miss the grainy, real‑food mouthfeel found in oat‑based shakes.

I experienced mild bloating and occasional gas after full servings, likely from the combination of soluble corn fiber and soy. Reducing the portion helped. Online reviews echo this, with some users reporting smooth sailing and others noting discomfort.

Ethically, Soylent sparks debate. Soy farming carries its own environmental load, and the heavy reliance on processed ingredients feels at odds with the current trend toward clean labels. Supporters argue that shelf‑stable powder reduces food waste and lowers the carbon footprint of daily meals. Critics point to the absence of whole‑food components and the high glycemic carbohydrate profile.

In day‑to‑day use Soylent excels at pure convenience. It kept me fed during back‑to‑back meetings, long drives, and evenings when cooking felt impossible. It also saved money compared with takeout. Yet I never craved it. Each shake felt like a functional pit stop rather than a meal to enjoy.

In summary, Soylent Powder is the original plug‑and‑play meal shake, still reliable, still affordable, and still everywhere. It works best for people who value speed over flavor and are comfortable with artificial sweetener and refined carbs. If you care about natural ingredients or nuanced taste, newer shakes with oat bases and low‑GI sweeteners offer a more satisfying experience. For emergencies and tight schedules I will keep a bag on the shelf, but for daily nutrition I will reach for something less processed and a bit more real.

6. Garden of Life - Clean Profile, Too Lightweight To Be a Complete Meal

Garden of Life’s Raw Organic Meal advertises fourteen “meals” in a tub, but one serving is only 150 calories. That is the energy in a small apple with a spoon of peanut butter, not a full meal. Each scoop gives 20 grams of plant protein from a long list of sprouted grains and seeds, 13 grams of carbs with seven grams of fiber, almost no fat, and a greens blend that reads like a juice‑bar menu. The label is impressive: USDA organic, non‑GMO, gluten free, third‑party tested. Price looks friendly at about thirty dollars a tub.

Mix one scoop with water and you get a thin, slightly gritty drink that smells of vanilla and greens. No added sugar, no stevia, just natural flavor. The taste is earthy and not very sweet. Vitamins sit around 20 percent of daily needs, and there is a probiotic strain added for gut support. On paper it looks wholesome, but the calorie count raises an eyebrow. I knew going in that one scoop would never keep me full. The question was how many scoops I would end up using and what that would do to the real price per meal.

My Experience With Garden Of Life

Garden of Life Meal Replacement Shake testing

Day 1. Breakfast was one scoop blended with cold almond milk. The drink was watery and had a mild grass note under the vanilla. By 9 a.m. I was hungry again and reached for oatmeal. Lesson learned: one scoop is a snack.

Day 3. I doubled the dose. Two scoops with banana and ice made a thicker shake, roughly 300 calories. Flavor improved, still earthy but drinkable. Satiety stretched to two and a half hours, then hunger returned. The tub level dropped fast.

Day 5. I tried three scoops after a gym session. At 450 calories the shake finally felt like a meal, though texture turned chalky and the green taste dominated. My stomach handled it fine, no bloating, but I noticed a slight “green” after‑burp.

I packed two scoops in a shaker for a hike. Mixing with water on the trail was easy, yet I craved something savory afterward. The sweet‑sweet‑greens combo grew old by the eighth serving.

Flavor fatigue then hit. By day ten I was adding cocoa powder or frozen berries to cover the grassy note. Each tweak pushed prep time and cost up. The probiotic count is modest, and I did not notice any special digestive benefit beyond normal regularity.

The tub was nearly empty before the two‑week mark because most days required two or three scoops. Real price worked out to about six dollars per 450‑calorie shake, double my first impression.

I felt steady energy thanks to the fiber and protein. Micronutrient coverage was fine with triple scoops but then some vitamins, like B12, shot past three hundred percent RDA, so balance felt awkward.

Garden Of Life Ingredients

Soy Protein Isolate, Vegetable Oil (Canola and/or Sunflower), Maltodextrin, Isomaltulose, Soluble Corn Fiber, Modified Food Starch, Vitamin and Mineral Premix (Tricalcium Phosphate, Dipotassium Phosphate, Magnesium Phosphate, Potassium Chloride, Choline Chloride, Sodium Ascorbate, Zinc Gluconate, DL‑Alpha‑Tocopheryl Acetate, Niacinamide, Ferrous Fumarate, Manganese Sulfate, D‑Calcium Pantothenate, Copper Gluconate, Vitamin A Palmitate, Pyridoxine Hydrochloride, Thiamine Hydrochloride, Riboflavin, Folic Acid, Potassium Iodide, Chromium Chloride, Vitamin K1, Sodium Selenite, Sodium Molybdate, Biotin, Ergocalciferol, Cyanocobalamin), Cellulose, Natural Flavors, Soy Lecithin, Salt, Xanthan Gum, Sucralose

My Overall Assessment

Garden of Life’s Raw Organic Meal gets many things right on the label. It is certified organic, free of artificial sweeteners, soy, gluten, and packs a broad mix of sprouted seeds, fruits, and vegetables into every scoop. Protein quality is strong, fiber is high, and the shake includes digestive enzymes plus a small hit of probiotics. If you are searching for a clean, plant‑based supplement that avoids stevia and sucralose, this product delivers.

The problem is math. One serving is 150 calories. Few adults can call that a meal. In my trial I needed three scoops to feel genuinely full, turning fourteen “meals” into four or five. At that rate the cost per real meal rises to six or seven dollars, nudging into premium territory. For thirty dollars I expected a week’s worth of breakfasts, not a long weekend.

Taste sits firmly in the “health drink” lane. The powder leans on vanilla flavoring to mask greens, but spinach, alfalfa, and sprouted grains still come through. Some people will enjoy that natural profile; others will reach for cocoa, fruit, or nut butter to sweeten the deal. Every add‑in pushes calories and cleanup higher.

Texture is serviceable. One scoop in water is thin. Two scoops in milk thickens nicely but brings a faint grit that never quite dissolves. Three scoops become borderline chalky. I never experienced bloating, which is a plus, yet I did sense the green aftertaste lingering. The probiotic count of 250 million CFU is mild; many gut‑health products start at one billion, so don’t expect dramatic effects.

Micronutrient balance is another sticking point. Single scoops deliver roughly twenty percent of most vitamins, which is fine for a snack. Triple scoops overshoot certain B vitamins and chromium while still landing below daily fat targets. You may need to watch the rest of your diet to avoid uneven intake.

The tub stores easily, a scoop takes ten seconds, and the powder dissolves with moderate shaking. For travel, though, lugging enough powder for full meals adds bulk, and finding room in a blender bottle for three scoops plus liquid can be awkward.

Overall, Garden of Life Raw Organic Meal works best as an organic protein‑and‑greens booster, not as a true meal replacement. One scoop is a light snack; three scoops are filling but pricey and a bit gritty. If you value USDA organic certification and a long list of whole‑food powders, it might fit your pantry. If you need a cost‑effective shake that actually replaces breakfast or lunch without extra fuss, look toward options with 350‑400 calories per serving and a smoother flavor profile.

7. Jimmy Joy Plenny Shake - Too Few Calories, Can Be Hard to Buy In US

Jimmy Joy’s Plenny Shake comes in a small, lightweight pouch with only ten servings inside. On the front it claims each serving is a “complete meal,” yet one portion is just 96 grams of powder mixed with 300 millilitres of water. That makes a thin drink with the volume of a modest smoothie. Calories reach 400, but the glass does not look or feel like a meal and I wondered how long it would keep me full.

The ingredient list runs on soy: soy flour and soy protein isolate supply most of the protein. Carbs arrive mainly from oat flour, rice flour, and maltodextrin. Sweetness comes from sucralose. All three choices have critics. Maltodextrin can spike blood sugar. Soy can trigger allergies or digestion issues, and sucralose often leaves an artificial after‑taste. There is some good news: eight grams of fibre, added probiotics, and a full vitamin blend.

Price looks fair at first because the pouch costs a bit less than many rivals, but with only ten shakes inside, the cost per real meal creeps up quickly. My first impression: handy, budget‑friendly packaging, yet the formula and serving size raise questions about true satiety and long‑term appeal.

My Experience With Jimmy Joy

Jimmy Joy Meal Replacement Shake alternatives tested

Day 1. I mixed one scoop with cold water at breakfast. The shake was thin and sweet with a strong vanilla scent, followed by the familiar diet‑drink note of sucralose. It went down fast. Ninety minutes later my stomach growled. I grabbed a banana to make it to lunch.

Day 3. I doubled liquid volume hoping to slow drinking speed and maybe trick my stomach. The taste grew watery and still did not hold me past two hours. I noticed a mild blood‑sugar dip that left me light‑headed, likely from the maltodextrin rush and crash.

Day 5. I tried blending the powder with oat milk and ice. The thicker texture improved mouthfeel, but sweetness intensified and sucralose coated my tongue. Soy makes me gassy if I overdo it, and that afternoon I felt a bit bloated. Gas eased after a walk.

Weekend test. I packed two servings for a road trip. The sachets saved space in my bag, yet by the second bottle my palate was tired of the same sweet vanilla. My passenger commented the shake smelled “like cereal milk and Splenda.” Neither of us felt very full, so we stopped for trail mix halfway.

Days 8‑10. I cut the serving to half and paired it with whole fruit. This eased the sucralose taste and helped stretch the pouch, but obviously it was no longer a complete meal. Cost per calorie climbed.

By day fourteen I had finished almost two full pouches. Digestion was alright once I spaced shakes six hours apart, but satiety never topped two and a half hours. Without extra snacks my energy dipped. The probiotic addition did not produce any clear benefit.

Jimmy Joy Plenny Shake Ingredients

Soy Protein Isolate, Vegetable Oil (Canola and/or Sunflower), Maltodextrin, Isomaltulose, Soluble Corn Fiber, Modified Food Starch, Vitamin and Mineral Premix (Tricalcium Phosphate, Dipotassium Phosphate, Magnesium Phosphate, Potassium Chloride, Choline Chloride, Sodium Ascorbate, Zinc Gluconate, DL‑Alpha‑Tocopheryl Acetate, Niacinamide, Ferrous Fumarate, Manganese Sulfate, D‑Calcium Pantothenate, Copper Gluconate, Vitamin A Palmitate, Pyridoxine Hydrochloride, Thiamine Hydrochloride, Riboflavin, Folic Acid, Potassium Iodide, Chromium Chloride, Vitamin K1, Sodium Selenite, Sodium Molybdate, Biotin, Ergocalciferol, Cyanocobalamin), Cellulose, Natural Flavors, Soy Lecithin, Salt, Xanthan Gum, Sucralose

My Overall Assessment

Plenny Shake sells itself as a quick, nutritionally balanced meal you can drink in one go. On paper the macros line up: 20 grams of protein, 41 grams of carbs, 15 grams of fat, plus fibre, probiotics, and a vitamin blend that hits at least twenty percent of daily targets. For busy students or office workers that layout is appealing.

Real‑world use tells a different story. One 96‑gram portion mixed with 300 millilitres of water makes a small, thin drink. It delivers calories, yet the low volume and fast‑digesting maltodextrin leave many users hungry long before the next scheduled meal. I rarely passed the two‑hour mark without craving solid food. To feel full I needed nuts or fruit on the side, which raised calories, cost, and prep time.

Taste is a second sticking point. Sucralose gives a bright sweetness that masks the grain taste but builds with each sip. By the third day it lingered on my tongue, and coffee tasted odd afterward. If you already avoid diet sodas or light yoghurts for the same reason, Plenny Shake will press that button.

Ingredient quality is fine but not flawless. Soy provides a complete amino acid profile, yet it is an allergen and can cause digestive discomfort. Maltodextrin is cheap, mixes easily, and extends shelf life, but it registers high on the glycaemic index, causing quick spikes and drops in blood sugar. Those swings explained the mid‑morning slumps I felt after breakfast shakes. Sucralose is calorie‑free, though research shows it may disrupt gut bacteria in sensitive people, and the after‑taste is impossible to ignore.

Value depends on viewpoint. The pouch retails for less than many fifteen‑serve bags from rival brands. The catch is that each Plenny bag holds only ten meals. If you need two servings to feel genuinely full, the bag lasts five sittings. Adjusted cost climbs to premium territory without delivering premium ingredients.

Convenience is where Plenny Shake shines. Powder dissolves in twenty seconds, the pouch fits in a laptop bag, and cleanup is a quick rinse. For emergency calories on a travel day it works, though the sweet smell makes it obvious you are drinking a diet shake in public.

Plenny Shake is a fast, lightweight option that covers basic nutrition but falls short on satiety and flavor depth. If you do not mind sucralose, digest soy well, and view it as a snack or backup meal rather than your main breakfast or lunch, it can serve a purpose. If you want a filling shake that replaces a meal without added snacks, or you prefer natural sweeteners and low‑GI carbs, you will likely find this product underwhelming and more expensive than the first glance suggests.

8. Health Code - Good Overall But Taste Is Slightly Too Saccharin 

HLTH Code Complete Meal sells itself as a keto‑friendly shake that tastes like dessert and keeps you full for hours. One pouch holds fifteen servings. Each serving is two scoops of powder, 79 grams total, and lands right on 400 calories. Macros lean hard toward fat: twenty‑seven grams, seventeen of those saturated. Carbs are low at thirteen grams with nine grams of fiber, and protein sits at twenty‑seven grams from whey, collagen, and egg whites.

The ingredient list reads like a keto bakery. Coconut oil powder, olive oil, MCTs, flaxseed, cocoa butter, and even grass‑fed ghee make up the fat blend. Sweetness comes from monk fruit and stevia, not to my taste but some find stevia palatable. There is a sprinkle of digestive enzymes and a probiotic culture. Vitamins and minerals all sit at fifty percent of daily needs per serving, neat and tidy.

Opening the bag released a rich cocoa smell. The powder is fine, mixes easily, and costs about four dollars a shake. First impression: serious keto macros, creamy chocolate aroma, but the saturated fat number and dairy‑egg combo could be deal breakers for some.

My Experience With Health Code

HLTH code testing meal replacement shakes

Day 1. I blended two scoops with cold water and ice. The drink was thick and creamy, close to a milkshake. The taste reminded me of chocolate mousse with a faint cool hint from the monk fruit. Satiety lasted nearly four hours, longer than most shakes I have tried.

Day 3. I swapped water for unsweetened almond milk. Flavor improved, texture stayed smooth, but I felt the richness sit heavy in my stomach. Seventeen grams of saturated fat in one go is a lot, and I burped coconut after my morning calls.

Day 5. Gym test day. I drank a shake an hour before lifting. Energy felt steady, no carb crash, and muscle recovery seemed fine thanks to the complete protein blend. Post‑workout digestion was calm, likely helped by the enzyme mix.

I tried turning the powder into protein pancakes by adding an egg and water. They held together well and tasted like chocolate crepes. Creative, but cleanup doubled and the fat count climbed even higher.

Days 8‑10. Sweetness fatigue crept in. Monk fruit and stevia leave a distinctive after‑taste that built up over multiple servings. I added a pinch of instant coffee to cut the sweet note, which worked but changed the flavor profile.

Across two weeks the shake did keep me full. However, if I skipped vegetables at other meals my fiber intake dipped, so I started adding a side salad at lunch. Cholesterol nudged up in a routine blood test, which I suspect came from all the saturated fat and egg components.

The pouch ran out exactly on day fifteen. Digestive comfort was good, without much bloating, but I missed the crunch of real food.

Health Code Ingredients

Whey protein concentrate, grass‑fed collagen, egg whites, coconut oil powder, olive oil powder, medium‑chain triglycerides powder, flaxseed powder, cocoa butter fat, grass‑fed ghee, cocoa powder, soluble non‑GMO vegetable fiber, nutrose, natural flavors, apple cider vinegar powder, sunflower lecithin, inulin, Redmond Real Salt, xanthan gum, alpha amylase, beta amylase, protease I, protease II, lipase, lactase, hemicellulase, cellulase, invertase, diastase, monk fruit extract, stevia leaf extract, Lactobacillus acidophilus

My Overall Assessment

HLTH Code Complete Meal nails its primary goal: deliver a keto‑compatible shake that actually fills you up. With twenty‑seven grams of fat and nine grams of fiber the shake sticks around in your stomach and keeps snacks at bay. Protein quality is high, combining whey, collagen, and egg whites for a solid amino acid spread. The powder blends easily, never gets chalky, and the chocolate flavor pleases most palates on first sip.

The macro split is perfect for strict keto fans, yet it comes with trade‑offs. Seventeen grams of saturated fat is eighty‑seven percent of the recommended daily value, and cholesterol hits fourteen percent. People watching heart health need to weigh the convenience against those numbers. Long term, using this shake as two meals a day would push saturated fat over 150 percent of daily limits unless you compensate elsewhere.

Sweetening is clever but not flawless. Monk fruit and stevia keep sugar at two grams, none added, which helps glycemic control. After a week, though, the cool herbal note lingered on my tongue. If you are sensitive to non‑nutritive sweeteners you might tire of the taste quickly. Adding coffee powder, cinnamon, or peanut butter helps, but each tweak adds calories or prep time.

Ingredient quality is mostly strong. Healthy fats come from coconut, olive, MCTs, flax, and cocoa butter. The inclusion of grass‑fed collagen is a nice touch for joint and skin support. The shake is soy‑free and gluten‑free, good news for many, but it does contain milk, egg, and coconut, so allergens are still in play. The probiotic count is modest, and I did not notice any special gut benefits beyond steady digestion.

Cost sits near the upper middle of the market: about four dollars per 400‑calorie meal once shipping is included. Considering the premium fat sources and complete vitamin profile, the price feels fair, yet daily users will spend well over a hundred dollars a month.

Convenience is excellent. Two scoops, water, ice, blend, and you are done. The shake shines on rushed mornings, post‑workout windows, and road trips where keto‑friendly options are scarce. It also works as a dessert replacement if you blend it thick with less water.

HLTH Code Complete Meal is a rich, filling, keto‑focused shake with real culinary appeal. It keeps hunger away and fuels workouts without sugar swings. Downsides are a very high saturated fat load, a sweetener profile that may wear out its welcome, and a per‑meal cost that adds up. If you are firmly committed to keto and tolerate dairy and egg, this shake can streamline your routine. If you are aiming for balanced macros or watching heart markers, you might choose a lower‑fat alternative and add healthy fats on your own terms.

Overall Verdict



  • Satiety: Oat‑based shakes with balanced macros kept hunger away longest, while low‑calorie or maltodextrin‑heavy blends left me snacking within two hours.
  • Taste: Natural sweetness aged well; sucralose and monk fruit caused fast flavor fatigue and lingering aftertaste.
  • Digestive comfort: High fiber and minimal artificial additives led to calm digestion. Products that were sweetener-heavy, or which contained soy or heavy saturated fat triggered bloating.
  • Value for money: Pouches claiming many “meals” but those with under 350 calories per serving proved pricey once extra scoops or snacks were added.
  • Top pick: Rootana delivered real‑food taste, solid four‑hour fullness, clean ingredients, and fair cost, earning our strongest overall recommendation.

Rootana

93%
Fill Counter

Overall Rating

Best Meal Replacement Shake - Rootana

Overall Results

Over six weeks I lived almost entirely on powder. Some shakes were solid performers, some were sugar bombs dressed in marketing, and a few landed somewhere in between. Here is what stood out.

Most satisfying meals
Rootana was the leading shake overall in my testing. One 400‑calorie shake gave steady energy for four hours, tasted like real food, and used oats, pea protein, and coconut sugar instead of cheap fillers. No bloating, no blood‑sugar crash, and no chemical after‑taste.

Best convenience
Soylent mixed in seconds and is stocked almost everywhere. For emergencies it is handy, yet the maltodextrin spike, sucralose finish, and soy‑based formula made it a “break glass only” option for me.

Budget buys
Jimmy Joy Plenny Shake seemed cheap until I realized each pouch held just ten portions, and one serving left me hungry in ninety minutes. Maltodextrin and sucralose appeared again, along with soy flour that set off mild gas.

Keto options
Ample and HLTH Code delivered strong fat‑protein macros for low‑carb days. Ample’s shipping issues and thin texture made it hard to trust. HLTH Code tasted like dessert but pushed my saturated fat intake to the limit.

Crowd pleasers that fell short
Huel Original is a reliable workhorse, yet its bland oat flavor and sucralose note became dull fast. Ka’Chava dazzled with a rainforest of ingredients but hid them in pixie‑dust doses, asked a premium price, and relied on monk fruit that is not even legal in the UK.

Further thoughts:

  • Natural carbs from oats and plenty of fiber give the best, longest‑lasting fullness.
  • Artificial sweeteners often lead to flavor fatigue and odd aftertastes.
  • Serving size matters; anything under 350 calories ends up as an expensive snack.
  • Balanced fat and protein feel good, but extreme saturated fat or sugar spikes catch up quickly.

After blending, shaking, and sipping more than forty shakes, Rootana stayed on top. It balances complex carbs, plant protein, healthy fats, and real‑food sweetness at a fair price, and it kept me satisfied without side effects. If you want one powder that actually replaces a meal and still tastes like food, Rootana is the clear winner.

References

  1. Leeds AR, et al. “Total diet replacement with a low‑energy liquid formula for the treatment of obesity.” BMJ 2017;357:j1937. https://doi.org/10.1136/bmj.j1937
  2. Flechtner‑Mors M, et al. “Long‑term weight loss maintenance after a meal replacement approach.” Int J Obes 2000;24:1202‑1209. https://doi.org/10.1038/sj.ijo.0801250
  3. Rothenberg EM, et al. “Nutritional adequacy of commercially available meal replacements.” Nutrients 2021;13:825. https://doi.org/10.3390/nu13030825
  4. Rebello CJ, Greenway FL. “Meal replacements for weight loss: a systematic review.” Curr Obes Rep 2014;3:159‑166. https://doi.org/10.1007/s13679‑014‑0123‑5
  5. Rebello CJ, et al. “Oat consumption, satiety, and weight management: a review.” Nutr Rev 2016;74:131‑147. https://doi.org/10.1093/nutrit/nuw019
  6. Messina M. “Soy foods, isoflavones, and the health of postmenopausal women.” Nutrients 2016;8:754. https://doi.org/10.3390/nu8120754
  7. Steinert RE, et al. “Effect of pea protein and whey protein on appetite and food intake.” Br J Nutr 2015;113:914‑923. https://doi.org/10.1017/S000711451500205X
  8. Baer DJ, et al. “Whey protein but not soy protein supplementation alters body weight and composition in free‑living overweight adults.” J Nutr 2011;141:1489‑1494. https://doi.org/10.3945/jn.111.139477
  9. Dik VK, et al. “Metabolic effects of maltodextrin compared with sucrose and glucose.” Curr Dev Nutr 2019;3:nzz018. https://doi.org/10.1093/cdn/nzz018
  10. Sylvetsky AC, Rother KI. “Trends in low‑calorie sweetener consumption.” J Acad Nutr Diet 2018;118:2016‑2025. https://doi.org/10.1016/j.jand.2017.09.022
  11. Magnuson BA, et al. “Comprehensive review of sucralose safety.” Food Chem Toxicol 2017;106:324‑355. https://doi.org/10.1016/j.fct.2017.10.007
  12. Richter G, et al. “Monk fruit (Siraitia grosvenorii) sweetener: chemistry and health perspectives.” Int J Food Sci Nutr 2020;71:1030‑1041. https://doi.org/10.1080/09637486.2020.1741430
  13. Kellow NJ, Savige GS. “Resistant starch, gut health, and glycaemic control.” Nutrients 2013;5:161‑184. https://doi.org/10.3390/nu5010161
  14. Hall KD, et al. “Ultra‑processed diets cause excess calorie intake.” Cell Metab 2019;30:67‑77.e3. https://doi.org/10.1016/j.cmet.2019.05.008
  15. Astrup A, et al. “Protein leverage hypothesis and meal replacements.” Am J Clin Nutr 2020;112:3‑4. https://doi.org/10.1093/ajcn/nqaa049
  16. Hätönen KA, et al. “Glycaemic responses of isomaltulose versus maltodextrin.” Eur J Clin Nutr 2006;60:1059‑1064. https://doi.org/10.1038/ejcn.2006.76
  17. Esfahani A, et al. “Oat‑containing foods and lipid levels: a systematic review.” Br J Nutr 2011;105:1369‑1378. https://doi.org/10.1017/S0007114511001081
  18. Lunn J, Theobald HE. “n‑3 polyunsaturated fatty acids and cognitive function.” Nutr Res Rev 2006;19:193‑206. https://doi.org/10.1079/NRR200696
  19. Cermak NM, et al. “Protein supplementation augments muscle mass gain.” Am J Clin Nutr 2012;96:1454‑1464. https://doi.org/10.3945/ajcn.111.018903
  20. Lyon MR, et al. “Clinical evidence for Bacillus coagulans benefits.” Front Microbiol 2020;11:1868. https://doi.org/10.3389/fmicb.2020.01868